Fueling for Older Runners

Can you think of foods you refused to eat as a child, but have now become a staple in your diet? As we age there’s a different perception and often a new appreciation for what we want to put in our bodies. Maybe this is because as we age we gain awareness as to the potential of inherited chronic disease like heart disease and diabetes. Could it be because of the dreaded “slow of metabolism?”

Beyond age-related health concern it’s hard not to acknowledge that we, as competitive athletes, want to set no boundaries. I think of some of my female running idols, Joan Samuelson and Colleen De Rueck. Such runners give new meaning to masters competition. They’re an inspiring demonstration of what we can accomplish at any age.

A masters runner may have to adapt training over the years if they choose to continue feeding that competitive drive. Does their diet have to change too?

Energy Requirements

“Just wait, when you hit 40 everything changes.” I’ve heard it many, many times. The average aging adult will experience a decrease in the amount of energy they burn at rest. It’s also typical for activity to decrease with age. This therefore results in a decrease in overall energy needs.

For the masters runner working hard to maintain fitness this may not be the case. In continuing to maintain a high level of training and intensity you’re also sustaining a high level of energy being burned. Exercising also enhances the thermal effect of food (the energy cost for processing food). In a nut shell, the decline of caloric needs is related to a decrease in exercise volume more so than aging.

As for the actual amount of carbohydrates, protein, and fat to consume — it won’t be all that different from your younger competitors. However, where those calories come from still makes a difference in avoiding chronic disease. Aim for mono- and poly-unsaturated fats as well as omega-3 fatty acids to be at the forefront of low fat eating. Be sure to choose from plenty of whole grain, fiber and phytonutrient–rich food sources. These foods not only help in reducing the risk of chronic disease, but they also carry essential performance promoting nutrition.

Fluid Matters

Decreases in total body water, the ability to sense thirst, and the ability to remove waste from the kidneys all occur with age. There’s also a decrease in the amount of sweat produced by sweat glands. Such normal age-related changes should heighten a master’s runner’s response to hydration.

Older runners can respond to such changes by drinking about 2 cups of fluid a half hour to 45 minutes before running. Weighing yourself before and after running followed by replacing any fluid weight loss over the next 2 hours is also a good idea. This can be done by drinking fluids and eating foods with high water content like a smoothie, tomatoes, and watermelon.

It’s beneficial for older runners to acclimate to hotter environments before engaging in training or racing. This can be done by decreasing training length and intensity for a few days, then building it back up. If you question hot or humid conditions consider moving training indoors or taking the day off.

Feeling Slower to Recover?

Post-run nutrition can support faster recovery. Try consuming roughly half your body weight in grams of carbohydrates and divide that number by four to determine about how much protein to eat. Eat such a snack or meal within about 30 minutes and no more than 1 hour after taxing efforts. If your weight has climbed over the years and this seems like a high calorie load, aim to have a snack that is rich in carbohydrates combined with about 10-20 grams of protein. Then snack again or have a meal within a couple hours. Sticking with your rehydration routine will also support the recovery process.

The Finer Details

Older runners have micronutrient needs to take into consideration as well. One of which is vitamin D. Many runners start the day running at dawn or after a hard day of work, missing the ideal window for sunlight exposure. Even during peak sunlight exposure there’s greater use of sun protection in minimizing skin cancer risk. In considering dietary sources of vitamin D, you’d have to drink four glasses of milk a day to achieve 100 percent of the Daily Value. Lifestyle factors combined with inadequate daily intake of vitamin D contributes to deficiency. Try to include a variety of sources of vitamin D like fortified yogurts, cereal, and butter, as well as shrimp, salmon, and cod as part of your regular diet.

The incidence of impaired B-12 absorption and deficiency resulting in pernicious anemia tends to increase with age. One leading source of B-12 is red and organ meats. Consumption may be reduced in an effort to maintain a healthy cholesterol and fat intake. Be sure to get enough B-12 from other sources like salmon, yogurt, trout, fortified cereals, tuna, milk, cheese, and ham.

Zinc is an essential mineral that’s involved in processes including protein synthesis, tissue repair, and immune function. Zinc can become an issue for older runners with a high sweat rate or who eat a high phytate diet (including grains, nuts, needs, and soy). Sources of zinc are beef, turkey, pork, chicken, beans, nuts, whole grains, fortified cereals, and some seafood. Some of these food sources are weaned from an older adult’s meal planning, especially those cooking for one or two and those with problematic dentition. Since there is age-related bone mineral loss, calcium is even more important for aging runners. Older athletes who already have low bone density are at greater risk for stress fracture if calcium intake is inadequate. Calcium absorption is influenced by vitamin D status; if a woman is postmenopausal; and for those with a decreased amount of stomach acid. Keep in mind, if iron status is of concern calcium actually hinders the absorption of iron. They are better taken or eaten separately. Dairy products like milk, yogurt, and cheese are some of the best sources of calcium.

Other vitamins and minerals to make extra effort to consume in the diet include vitamin E, folate, ribloflavin, and minerals magnesium and iron.

Other Considerations

Older runners may require medications to manage chronic conditions. It’s important to keep in mind some of these medications may have food and drug interactions. For example, a runner with high blood pressure will take medication that causes a urinary loss of sodium, potassium, and magnesium. Eating grapefruit when taking statins, a cholesterol lowering medication, can interfere with the breakdown of medication. Be sure to investigate any food and drug interaction with medications, especially when considering dietary supplements.

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